The equipment you will need this week is a towel/mat, and 2 x 1kg bags of rice or similar to use as a weight. Be sure to warm up before performing the exercises below.

Hip thrust + heels in

Lie down on the ground with your knees bent and feet firmly planted on the floor. Brace your core and press your heels into the floor however this time you will peel your toes off and firmly dig your heels into the floor. Now you can begin to drive your hips upwards. Pause at the top, making sure to squeeze glutes. Then return back to starting position in a controlled motion. Make sure your back stays straight and chin tucked into the chest. Be sure not to overextend the hips up to the ceiling and overarch the lower back. Continue for 45 seconds.

Knee pushup

Starting on the floor, place your hands directly below your shoulders and slightly further apart than shoulder width. From the top of your back to your knees should be one straight line and your legs should be crossed at the shins. Be sure to contract your abdominal and glute muscles so that your back doesn’t over arch or sag when you lower yourself. To begin, slowly start to bend your elbows and lower your chest until your chin reaches the floor (or just before if it's too much of a challenge), then slowly return to the starting position. Continue for 45 seconds.

Lunge pulses

Start standing with your feet hip distance apart. Step the right foot forward and bend at the knee to a 90-degree angle, keeping your back straight. As you bend the right knee, your left knee should bend and move toward the floor (but not touch the floor), stay in this lunge position and begin to bend the knee very slightly up and down (pulsing) on the right leg for 20 seconds. Then step the right leg back into your standing position and repeat your lunge pulses on the left side for 20 seconds.

Standing trunk rotation + weight

Stand with your feet hip distance apart, shoulders down and abdominals engaged. Begin by placing two weights in your hands and raise your arms to shoulder height with your elbows bent and palms facing down. Lead with the right elbow toward the back of the room. Then move back to your starting position and begin to lead with the left elbow to the back of the room. Continue alternating from right to left for 45 seconds.

Standing punches + weight

Stand with your feet hip distance apart and your knees slightly bent. Hold a weight in each hand and pretend to make two fists. Hold your hands at shoulder height with a slight bend in the elbows. Punch the right fist in an outward motion, twisting the body into the punch and pivoting on the back, left foot. Switch to left fist and repeat. Continue alternating for 45 seconds.

Supine single leg lowers

Start lying on the ground. Begin by bringing both feet flat on the floor (bent knees). Now lift the right foot off the ground and straighten out the right leg, then lower the straight right leg slightly toward the floor, pause and hold for a second and lift all the way back up. Then plant the foot back onto the ground and repeat on the left side. Continue alternating between right and left for 45 seconds.

Cool down and repeat

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